Landmine RDL High Pull

The landmine RDL high pull is a two-part exercise that pairs a Romanian deadlift hip hinge with an explosive high pull, performed with a barbell anchored at one end in a landmine attachment. The hinge phase loads the hamstrings and glutes through a stretch, while the hip-driven pull that follows trains explosive hip extension alongside upper-back and shoulder pulling strength. Because the bar travels along a fixed arc rather than straight up, the movement is more forgiving on the lower back and shoulders than a barbell RDL into a clean pull. It builds posterior-chain strength and rate of force development in a single continuous movement.

Muscles Targeted

• Primary: Hamstrings, glutes
• Secondary: Upper trapezius, rear deltoids, rhomboids
• Tertiary: Erector spinae, core stabilizers, forearms (grip)

Starting Position

Anchor a loaded barbell in a landmine attachment. Stand facing the anchor point with your feet hip-width apart, grip the far end of the bar with both hands, and hinge slightly at the hips so the bar hangs just in front of your thighs, with a soft bend in the knees and a flat back.

Execution Steps

1. Hinge at the hips, pushing them back and lowering the bar along your thighs toward mid-shin while keeping your back flat
2. Feel a stretch through the hamstrings at the bottom of the hinge without rounding your spine
3. Drive your hips forward explosively to reverse the hinge and begin standing up
4. Pull the bar upward as your hips extend, leading with your elbows rather than your hands
5. Finish the pull at chest height, elbows above the hands and the bar close to your body
6. Lower the bar back down under control, transitioning smoothly into the next hinge
7. Repeat for the desired number of reps, maintaining a consistent hinge-to-pull rhythm

Form Cues

• Keep the bar path close to your legs throughout the hinge
• Drive hip extension first and let the pull follow the momentum of the hips
• Lead the pull with your elbows, not your hands
• Maintain a flat, neutral spine through the entire hinge phase
• Brace on the way down, exhale forcefully on the pull

Common Mistakes

• Rounding the back during the hinge: increases spinal injury risk; hinge from the hips with a neutral spine
• Turning the high pull into an arm curl: reduces power output; drive the hips first and let the pull follow
• Pulling the bar too high toward the face: increases shoulder impingement risk; stop the pull at chest height
• Standing fully upright before pulling: disconnects hip drive from the pull, reducing power; time the pull to the hip extension
• Using excessive weight: slows bar speed and turns the movement into a slow row instead of an explosive pull

Variations

• Landmine RDL without the pull: isolates the hip hinge for pure posterior-chain strength work
• Single-arm landmine RDL high pull: adds an anti-rotation core demand
• Kettlebell RDL high pull: a similar pattern using a kettlebell for lighter loading
• Landmine hang high pull: starts from a standing position rather than a full hinge for a shorter pull
• Barbell RDL to clean high pull: a straight-bar version suited to more advanced lifters

Tips for Progression

• Master the RDL hinge pattern alone before adding the pull
• Start light and prioritize bar speed on the pull over load
• Increase weight gradually once the hip-drive-to-pull timing is consistent
• Add the single-arm variation to increase core and grip demand

Training Notes

Include the landmine RDL high pull one to two times per week as a posterior-chain or power-development exercise, typically early in a session after a general warm-up. Use 3-4 sets of 6-8 reps with moderate load, prioritizing bar speed on the pull over maximal weight. Rest 90 seconds to 2 minutes between sets to maintain pull quality.